Push Day (PPL W5D4) | Jon Karlsen

It was a great workout. Using plate-loaded machines lets me push through to the end, and I really enjoy that.

Summary

Incline Press (Machine)
Shoulder Press (Machine)
Side Lateral Raise (Dumbbell)
Chest Fly (Dumbbell)
Overhead Triceps Extension (Cable)
Triceps Pushdown

Incline Press (Machine)

target 3x5-9 | RIR 1

set	weight	reps
1	55 kg	10
2	70 kg	9
3	75 kg	6
4	75 kg	6

First time using this machine, but I felt it way more in my upper chest than with incline bench. I really like it and will definitely keep doing it going forward.

Shoulder Press (Machine)

target 4x5-9 | RIR 1

set	weight	reps
1	60 kg	7
2	60 kg	7
3	50 kg	5
4	55 kg	6

It felt a bit awkward last week, but today felt good. My right shoulder always breaks form first, which I need to fix — but since the sides on this machine are independent, I can train each arm separately.

Side Lateral Raise (Dumbbell)

target 2x8-12 | RIR 0

set	weight	reps
1	12 kg	8
2	10 kg	12

I tend to use too much body momentum instead of isolating my shoulders, so I switched to a seated position to eliminate that.

Chest Fly (Dumbbell)

target 2x8-12 | RIR 0

set	weight	reps
1	14 kg	10
2	14 kg	10

Felt good, not much else to say.

Overhead Triceps Extension (Cable)

target 4x8-12 | RIR 1

set	weight	reps
1	40.8 kg	11
2	40.8 kg	8
3	40.8 kg	6
4	36.3 kg	7

The reps dropped off a little, but I felt like I was able to engage my triceps better, so I’m satisfied.

Triceps Pushdown

target 2x8-12 | RIR 0

set	weight	reps
1	63.5 kg	11
2	63.5 kg	8

It didn’t feel bad, but looking back at the footage, there’s room for improvement. In particular, I need to practice starting the push from a higher arm position. For form, I think leaning forward slightly at the waist would help. As for my shoulders, they seem to be in the right position when the bar is directly below them.